07.22.2021 Partner WOD

Warm Up
3-6-9-12-15
reverse plank bridge hip lifts https://youtu.be/9B8uNzP41JQ
tuck ups
air squats
single unders

Snatch warm up
deep squat progressions x 5 reps
snatch press in receiving position x 5 reps x 2 sets
snatch push press x 3 reps x 2 sets

high hang snatch high pull x 5 reps
high hang power snatch x 5 reps
hang power snatch x 5 reps


WOD
"Snack Bar"
with a partner
15:00 AMRAP
sled pull together- each person hangs onto a strap x 50m
DUs x 30 each person
synchronized hang power snatch x 10 reps 115/75 95/65 75/55
abmat sit ups x 15 reps each person


Strength
Front squat Box Squat; 21X1 Wave Load; 3,2,1,2,3; rest 2-3mins

07.02.19

Warm Up
3 rounds of:

DB push press x 5 each side
DB single arm overhead reverse lunge x 5/side
DB single arm overhead carry x 25 yds/ side
DB single arm front rack carry x 25 yds./side
DB half kneeling lift & chop x 8/side https://www.instagram.com/p/BnrWEkWlIpF/

Mobility:

1. Abduction bias RNT goblet squats x 10 reps each side https://www.instagram.com/p/BzGI8fpFW0C/
2. Sissy squats x 10 reps https://www.instagram.com/p/ByvJkbInZBQ/


Skill: box squats

5 sets of 4 reps with bar racked on the back @45-55% of back squat- only add load to bar if you can keep good form

WOD
12:00 AMRAP
cal bike x 14/10
KB thrusters x 8 35/26#
lateral burpees over parallette x 6

01.28.19

Warm Up
3 Rounds
200m row or bike
10 (5 each side) single leg RDL against the wall- little or no weight
10 (5 each side) spiderman lunges + reach each side
10 (5 each side) half kneeling bottoms up KB press


 
Mobility:   https://www.instagram.com/p/BszDWN-gb0S/

1. Rocking ankle stretch 8-10 reps each side
2. Wide stance rocking 8-10 reps
3.  Heel sit T- spine rotations 8-10 reps each side
4. Squat prying 15 second hold with KB then stand up x 3 sets
5. Deep squat wall slides  8-10 reps


Skill: box squats with barbell racked on back
https://www.instagram.com/p/Bs4DeWdAhyc/
8 sets of 2 reps
1-2  @50%
3-4  @60%
5-6  @65%
7-8  @70%

WOD- this wod is shorter so try to make each exercise unbroken- continuous grind

2 RFT
30/ 25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* 50/35  35/20  15 V-ups
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

If time remains (or reduce the number of sets)
Core Finisher https://www.instagram.com/p/BrdLdvUlxwX/
10sec Dual KB Hollow Hold
10sec Dual KB Hollow Flutter Kicks
10sec Dual KB Hollow Rocks
rest as needed x 6 sets

01.15.19

Warm Up
3 Rounds

    Standing Straight Leg Hold x 10 seconds per leg - stand up with shoulders back and hold one leg out     with  a straight knee
    Lemon Squeeze x 10 - this is a v-up with grabbing the legs on the way up
    L Hang x 10 seconds - from the bar (scale to one leg straight and one leg bent or both legs bent)
    Good Morning x 10 at moderate weight
    Samson Stretch x 20 seconds per leg


Mobility: https://www.instagram.com/p/BrWgnItAPju/
1️⃣Rear foot elevated pelvic tilts - perform 8/each side with a 2 second pause.
2️⃣Seated 90/90 hip shifts - perform 6 each side.
3️⃣Ankle mobility with a green mini-band. Perform 10 reps on each side with the band around the lowest part of your shin. Move your knee forward without letting your heel pop up and aim your knee towards your pinky toe.
4️⃣Kettlebell squat prying - these can be done with a kettlebell or a dumbbell. Squat down as low you can, push your knees out with your elbows, get your chest up tall, and then rock side to side and “pry” yourself lower and lower. Perform two 15 second squat prys.

Skill: box squats- barbell racked on the back
6 sets of 3 reps starting at 50% 1RM back squat
squat slow to fast tempo- touch the box, stay tight and drive up. Load the glutes!

WOD
20:00 AMRAP- today athletes choose KB or DB load- should be able to carry unbroken
50 foot single arm overhead carry Right side
50 foot single arm overhead carry Left side
25 air squats
50 foot front rack carry Right side
50 foot front rack carry Left side
25 hollow rocks
60 seconds bike or row